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General • Easy

Low-Carb Broccoli Pancake

25 min

2 / Portions

Contains allergens

Cabbage Salicylates Histamine Mugwort-Celery-Spice Syndrome Egg Vitamin B12 (Cobalamin) Shallots Sulphites Paprika Nuts Milk Lactose Iodine Black Pepper

Ingredients - 9

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Frozen Broccoli

kcal: 49.8

150 x Gram

(1 g)

Protein 4.05g Fat 0.6g Carbohydrates 7.05g

Frozen Broccoli

Nutrients

Alpha Linolenic Acid 0.05 g

Ash 0.9 g

Beta-carotene 840 µg

Boron 0.2 mg

Calcium 39 mg

Carbohydrate 4.7 g

Chloride 40 mg

Cholesterol 1 mg

Chromium 11 µg

Cobalt 0 µg

Copper 0.02 mg

Fat 0.4 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.13 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 2.3 g

Fiber insoluble 1.1 g

Fiber soluble 1.2 g

Fluoride 0.02 mg

Folate 63 µg

Fructose 0.6 g

Glicemyc Index 32 µg

Glucose 0.7 g

Glutamic acid 0.3 g

Inulin 0.1 g

Iodine 2 µg

Iron 0.7 mg

KJ 126 kJ

Kcal 30 kcal

Linoleic Acid 0.07 g

Lutein + zeaxanthin 1403 mg

Magnesium 19 mg

Manganese 0.43 mg

Molybdenum 10 µg

Nickel 0.01 mg

Oleic Acid 0.02 g

Omega 3 0.05 g

Omega 6 0.08 g

Palmitic Acid 0.03 g

Phosphorus 53 mg

Phytosterols 20 mg

Potassium 312 mg

Protein 2.7 g

Protein Plant 2.7 g

Salt 0.02 g

Selenium 2.5 µg

Sodium 6 mg

Starch 0.2 g

Stearic Acid 0.01 g

Sucrose 0.4 g

Sugar 1.7 g

Sulfur 30 mg

Vitamin ARE 138 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.09 mg

Vitamin B3 (Niacin) 0.49 mg

Vitamin B4 (Choline) 18.7 mg

Vitamin B5 (Pantothenic acid) 0.52 mg

Vitamin B6 (Pyridoxine) 0.13 mg

Vitamin B7 (Biotin) 0.4 mg

Vitamin C (Ascorbic acid) 52.3 mg

Vitamin D 1 µg

Vitamin E 1.17 mg

Vitamin K 101.6 µg

Water 90.7 g

Zinc 0.32 mg

Frozen Broccoli

Whole Chicken Eggs (M)

kcal: 142.5

2 x Piece

(51 g)

Protein 12.75g Fat 9.89g Carbohydrates 0.61g

Whole Chicken Eggs (M)

Nutrients

Alanine 0.6 g

Alpha Linolenic Acid 0.04 g

Arginine 0.8 g

Ash 1.1 g

Aspartic acid 1.2 g

Beta-carotene 1 µg

Calcium 56 mg

Carbohydrate 0.6 g

Chlorine 160 mg

Cholesterol 360 mg

Copper 10.06 mg

Cysteine 0.3 g

Fat 9.7 g

Fatty monounsaturated 4.34 g

Fatty polyunsaturated 1.4 g

Fatty saturated 3 g

Fatty trans 0.04 g

Fiber 1 g

Fructose 1 g

Glucose 0.37 g

Glutamic acid 1.6 g

Glycine 0.4 g

Histidine 0.3 g

Iron 1.75 mg

Isoleucine 0.7 g

KJ 615 kJ

Kcal 147 kcal

Lactose 1 g

Leucine 1.1 g

Linoleic Acid 1.2 g

Lutein + zeaxanthin 0.4 mg

Lysine 0.9 g

Magnesium 12 mg

Manganese 0.03 mg

Methionine 0.4 g

Oleic Acid 4.07 g

Omega 3 0.04 g

Omega 6 1.3 g

Palmitic Acid 2.2 g

Phenylalanine 0.6 g

Phosphorus 204 mg

Potassium 133 mg

Proline 0.5 g

Protein 12.5 g

Protein Animal 12.5 g

Protein Plant 1 g

Retinol 270 µg

Salt 0.35 g

Selenium 30.7 µg

Serine 0.8 g

Sodium 141 mg

Stearic Acid 0.7 g

Sucrose 1 g

Sugar 0.6 g

Threonine 0.5 g

Tryptophan 0.2 g

Tyrosine 0.5 g

Valine 0.7 g

Vitamin A 270 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 1.6 µg

Vitamin B2 (Riboflavin) 0.45 mg

Vitamin B3 (Niacin) 0.07 mg

Vitamin B4 (Choline) 293 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.12 mg

Vitamin B9 (Folate) 47 µg

Vitamin D 2 µg

Vitamin D3 2 µg

Vitamin E 0.73 mg

Vitamin K 0.3 µg

Water 76 g

Zinc 1.29 mg

Whole Chicken Eggs (M)

Shallots

kcal: 15.8

1 x Piece

(20 g)

Protein 0.5g Fat 0.02g Carbohydrates 3.4g

Shallots

Nutrients

Ash 0.8 g

Calcium 37 mg

Carbohydrate 17 g

Carotene Beta 10 mg

Cholesterol 1 mg

Copper 0.06 mg

Fat 0.1 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.04 g

Fatty saturated 0.02 g

Fiber 3.2 g

Fiber insoluble 2 g

Fiber soluble 1.2 g

Fructose 2.4 g

Glucose 2.3 g

Iron 1.2 mg

KJ 301 kJ

Kcal 72 kcal

Lutein 120 µg

Magnesium 21 mg

Manganese 0.3 mg

Omega 3 0.01 g

Omega 6 0.03 g

Phosphorus 60 mg

Potassium 334 mg

Protein 2.5 g

Selenium 0.6 µg

Sodium 12 mg

Starch 2.5 g

Sucrose 3.3 g

Sugar 8 g

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.2 mg

Vitamin B6 (Pyridoxine) 0.3 mg

Vitamin B9 (Folate) 34 µg

Vitamin C (Ascorbic acid) 8 mg

Vitamin E 0.04 mg

Vitamin K 0.8 µg

Water 79.8 g

Zeaxanthin 1900 µg

Zinc 0.4 mg

Shallots

Ground Sweet Paprika

kcal: 0.9

1 x Teaspoon

(3 g)

Protein 0.03g Fat 0.01g Carbohydrates 0.18g

Ground Sweet Paprika

Nutrients

Ash 0.2 g

Beta-carotene 18000 µg

Calcium 7 mg

Carbohydrate 6.03 g

Chlorine 10 mg

Cholesterol 1 mg

Copper 0.08 mg

Fat 0.3 g

Fiber 2.1 g

Iron 0.43 mg

KJ 117 kJ

Kcal 28 kcal

Lutein + zeaxanthin 740 mg

Magnesium 12 mg

Manganese 0.08 mg

Phosphorus 26 mg

Potassium 211 mg

Protein 0.99 g

Selenium 0.1 µg

Sodium 4 mg

Sugar 4.2 g

Vitamin A 3131 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.08 mg

Vitamin B3 (Niacin) 0.97 mg

Vitamin B6 (Pyridoxine) 0.29 mg

Vitamin C (Ascorbic acid) 127.7 mg

Vitamin E 1.58 mg

Vitamin K 4.9 µg

Water 89.5 g

Zinc 0.25 mg

Ground Sweet Paprika

Nutmeg

kcal: 1.1

1 x Pinch

(0.2 g)

Protein 0.01g Fat 0.07g Carbohydrates 0.1g

Nutmeg

Nutrients

Ash 3.54 g

Calcium 184 mg

Carbohydrate 49.29 g

Cholesterol 1 mg

Copper 1.03 mg

Fat 36.31 g

Fatty monounsaturated 3.22 g

Fatty polyunsaturated 0.35 g

Fatty saturated 25.94 g

Fatty trans 0.02 g

Fiber 20.8 g

Iron 3.04 mg

Kcal 525 kcal

Magnesium 183 mg

Manganese 2.9 mg

Omega 3 0.02 g

Omega 6 0.33 g

Phosphorus 213 mg

Potassium 350 mg

Protein 5.84 g

Selenium 1.6 µg

Sodium 16 mg

Sugar 2.99 g

Vitamin A 102 µg

Vitamin B1 (Thiamin) 0.34 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 1.29 mg

Vitamin B6 (Pyridoxine) 0.16 mg

Vitamin B9 (Folate) 76 µg

Vitamin C (Ascorbic acid) 3 mg

Vitamin E 0.3 mg

Vitamin K 1 µg

Water 6.23 g

Zinc 2.15 mg

Nutmeg

Clarified Butter

kcal: 89.7

2 x Teaspoon

(5 g)

Protein 0.03g Fat 9.95g Carbohydrates 0.01g

Clarified Butter

Nutrients

Ash 0.1 g

Carbohydrate 0.1 g

Cholesterol 215 mg

Fat 99.5 g

Fatty monounsaturated 28.7 g

Fatty polyunsaturated 3.2 g

Fatty saturated 68.6 g

Fatty trans 3.3 g

Kcal 892 kcal

Protein 0.3 g

Sodium 1 mg

Sugar 0.2 g

Vitamin A 438 µg

Vitamin B4 (Choline) 24.3 mg

Vitamin D 135 µg

Vitamin E 0.4 mg

Vitamin K 1.2 µg

Water 0.3 g

Clarified Butter

Greek Natural Yogurt

kcal: 218.3

150 x Gram

(1 g)

Protein 20.25g Fat 11.25g Carbohydrates 9g

Greek Natural Yogurt

Nutrients

Ash 1.2 g

Calcium 150 mg

Carbohydrate 6 g

Cholesterol 10 mg

Fat 7.5 g

Fatty monounsaturated 2.25 g

Fatty polyunsaturated 0.3 g

Fatty saturated 4.5 g

Fiber 1 g

Iron 0.05 mg

KJ 556 kJ

Kcal 133 kcal

Lactose 4 g

Magnesium 16.54 mg

Phosphorus 202.5 mg

Potassium 211.5 mg

Protein 13.5 g

Salt 0.13 g

Selenium 14.55 µg

Sodium 50 mg

Sugar 4 g

Vitamin A 27 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1.13 µg

Vitamin B2 (Riboflavin) 0.42 mg

Vitamin B5 (Pantothenic acid) 0.5 mg

Vitamin B6 (Pyridoxine) 0.05 mg

Vitamin B9 (Folate) 7 µg

Vitamin C (Ascorbic acid) 0.5 mg

Water 78 g

Zinc 0.78 mg

Greek Natural Yogurt

White Salt

kcal: 0

1 x Pinch

(0.1 g)

Protein 0g Fat 0g Carbohydrates 0g

White Salt

Nutrients

Calcium 29 mg

Carbohydrate 1 g

Chloride 59500 mg

Copper 0.16 mg

Fat 1 g

Fiber 1 g

Fluoride 1 mg

Iodine 0.01 µg

Iron 0.2 mg

Kcal 1 kcal

Magnesium 290 mg

Manganese 0.14 mg

Phosphorus 8 mg

Potassium 8 mg

Protein 1 g

Salt 100000 g

Selenium 1 µg

Sodium 38850 mg

Sugar 1 g

Water 0.2 g

Zinc 0.08 mg

White Salt

Black Pepper

kcal: 0.3

1 x Pinch

(0.1 g)

Protein 0.01g Fat 0g Carbohydrates 0.06g

Black Pepper

Nutrients

Ash 4.4 g

Calcium 443 mg

Carbohydrate 64.81 g

Cholesterol 1 mg

Chromium 1 µg

Cobalt 1 µg

Copper 1.3 mg

Fat 3.26 g

Fatty monounsaturated 0.74 g

Fatty polyunsaturated 0.99 g

Fatty saturated 1.39 g

Fatty trans 1 g

Fiber 26.5 g

Fiber insoluble 1 g

Fiber soluble 1 g

Fluoride 1 mg

Iodine 1 µg

Iron 9.7 mg

KJ 1050 kJ

Kcal 251 kcal

Magnesium 171 mg

Manganese 5.6 mg

Molybdenum 1 µg

Omega 3 0.04 g

Omega 6 0.95 g

Phosphorus 158 mg

Potassium 1329 mg

Protein 10.95 g

Salt 0.05 g

Selenium 0.3 µg

Sodium 20 mg

Sugar 0.64 g

Sulfur 1 mg

Vitamin A 27 µg

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.18 mg

Vitamin B3 (Niacin) 1.1 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.3 mg

Vitamin B9 (Folate) 17 µg

Vitamin C (Ascorbic acid) 21 mg

Vitamin E 1 mg

Vitamin K 164 µg

Water 12.46 g

Zinc 1.2 mg

Black Pepper

518 kcal

Protein 37.63g

Fat 31.79g

Carbs 20.41g

Fiber 0g

Recipe preparation steps

Allow the broccoli to thaw.

Then squeeze it gently to remove any excess water.

Finely chop/chop the broccoli.

Finely chop the onion/shallot.

Put the ingredients eggs, broccoli, onion, nutmeg, paprika powder, salt and pepper in a bowl and mix well.

Heat some butter/olive oil in the pan and divide the dough into 2 portions.

Serve with the yoghurt.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Alanine	0.61 g	0.31 g
Alpha Linolenic Acid	0.12 g	0.06 g
Arginine	0.82 g	0.41 g
Ash	4.46 g	2.23 g
Aspartic acid	1.22 g	0.61 g
Beta-carotene	1801.02 µg	900.51 µg
Boron	0.3 mg	0.15 mg
Calcium	349.07 mg	174.54 mg
Carbohydrate	20.41 g	10.21 g
Carotene Beta	2 mg	1 mg
Chloride	119.5 mg	59.75 mg
Chlorine	163.5 mg	81.75 mg
Cholesterol	405.43 mg	202.71 mg
Chromium	16.5 µg	8.25 µg
Cobalt	0 µg	0 µg
Copper	10.3 mg	5.15 mg
Cysteine	0.31 g	0.16 g
Fat	31.79 g	15.9 g
Fatty monounsaturated	10.72 g	5.36 g
Fatty polyunsaturated	2.41 g	1.21 g
Fatty saturated	16.8 g	8.4 g
Fatty trans	1.87 g	0.94 g
Fiber	6.74 g	3.37 g
Fiber insoluble	2.05 g	1.03 g
Fiber soluble	2.04 g	1.02 g
Fluoride	0.03 mg	0.02 mg
Folate	94.5 µg	47.25 µg
Fructose	2.4 g	1.2 g
Glicemyc Index	48 µg	24 µg
Glucose	1.89 g	0.95 g
Glutamic acid	2.08 g	1.04 g
Glycine	0.41 g	0.21 g
Histidine	0.31 g	0.16 g
Inulin	0.15 g	0.08 g
Iodine	3 µg	1.5 µg
Iron	3.19 mg	1.59 mg
Isoleucine	0.71 g	0.36 g
Lactose	7.02 g	3.51 g
Leucine	1.12 g	0.56 g
Linoleic Acid	1.33 g	0.67 g
Lutein	24 µg	12 µg
Lutein + zeaxanthin	2127.11 mg	1063.55 mg
Lysine	0.92 g	0.46 g
Magnesium	70.94 mg	35.47 mg
Manganese	0.76 mg	0.38 mg
Methionine	0.41 g	0.21 g
Molybdenum	15 µg	7.5 µg
Nickel	0.01 mg	0.01 mg
Oleic Acid	4.18 g	2.09 g
Omega 3	0.12 g	0.06 g
Omega 6	1.46 g	0.73 g
Palmitic Acid	2.29 g	1.15 g
Phenylalanine	0.61 g	0.31 g
Phosphorus	604.71 mg	302.35 mg
Phytosterols	30 mg	15 mg
Potassium	996.08 mg	498.04 mg
Proline	0.51 g	0.26 g
Protein	37.63 g	18.82 g
Protein Animal	12.75 g	6.38 g
Protein Plant	5.07 g	2.54 g
Retinol	275.4 µg	137.7 µg
Salt	100.57 g	50.29 g
Selenium	57.01 µg	28.51 µg
Serine	0.82 g	0.41 g
Sodium	269.34 mg	134.67 mg
Starch	0.8 g	0.4 g
Stearic Acid	0.73 g	0.37 g
Sucrose	2.28 g	1.14 g
Sugar	10.92 g	5.46 g
Sulfur	45 mg	22.5 mg
Threonine	0.51 g	0.26 g
Tryptophan	0.2 g	0.1 g
Tyrosine	0.51 g	0.26 g
Valine	0.71 g	0.36 g
Vitamin A	453.86 µg	226.93 µg
Vitamin ARE	207 µg	103.5 µg
Vitamin B1 (Thiamin)	0.18 mg	0.09 mg
Vitamin B12 (Cobalamin)	4.83 µg	2.42 µg
Vitamin B2 (Riboflavin)	1.23 mg	0.62 mg
Vitamin B3 (Niacin)	0.88 mg	0.44 mg
Vitamin B4 (Choline)	329.34 mg	164.67 mg
Vitamin B5 (Pantothenic acid)	2.96 mg	1.48 mg
Vitamin B6 (Pyridoxine)	0.47 mg	0.24 mg
Vitamin B7 (Biotin)	0.6 mg	0.3 mg
Vitamin B9 (Folate)	65.41 µg	32.7 µg
Vitamin C (Ascorbic acid)	84.66 mg	42.33 mg
Vitamin D	17.04 µg	8.52 µg
Vitamin D3	2.04 µg	1.02 µg
Vitamin E	2.6 mg	1.3 mg
Vitamin K	153.3 µg	76.65 µg
Water	349.27 g	174.64 g
Zeaxanthin	380 µg	190 µg
Zinc	3.06 mg	1.53 mg